20/09/13
Today’s training was fucking special, i went to the Ghost B.C., Slayer and Iron Maiden concert and was able to grab Dave Murray’s pick and take pictures with Kerry King =D
21/09/13
Fasted Cardio - elliptical 50 minutes
22/09/13
Deadlift 6 x 12/12/10/10/8/6 - 2x12 135lbs, 2x10 155lbs, 1x8 176lbs, , 1x6 198lbs
Dumbbell Bent-over Row - 4x12 ramped up 48bs PR
Lat pulldown - 4x12 ramped up 9
T-bar Row 4x10 - 1x10 44lbs, 1x10 66lbs, 1x10 77lbs 1x10 88lbs PR
Shrugs 4x15 ramped up 154lbs
Back Extension 4x15
Cardio - elliptical 30 minutes
24/09/13
Front Squat - 6 x 12/12/10/10/8/6 - 2x12 66lbs, 2x10 83lbs, 1x8 92lbs, 1x6 92lbs PR good groove, just locked knees on the last reps of later sets to breath.
Leg Extension 4x15 2secs holds, ramped up 1x15 52lbs, 2x15 75lbs, 1x15 88lbs PR
Leg press 4x20 - ramped up 242lbs PR
Lunges - 3 x failure - 10/10/10 PR
Lever Seated Hip Adduction 4x15 - ramped up 9/11/11/12 PR
Lying Leg curls 4x15 - 1x15 4, 3x15 6 PR
Stiff Leg deadlift 3 x 15 - ramped up 110lbs PR
Lever 45° Calf Press 4 x 20 - ramped up 176lbs PR
Seated Calf Raises 4 x 15 - 2x14 2x15 PR
Cardio - elliptical 20 minutes
felt really energetic today, decided to leave some reps on tank, joints will thank me.
25/09/13
Morning
Fasted Cardio - elliptical 40 minutes
Night
Military Press 4 x 12/12/10/8 - 1x12 44lbs, 1x12 58lbs, 1x10 58lbs, 1x8 70lbs PR
Arnold press 4 x 15 - ramped up 2x13lbs, 2x15lbs PR
Lateral Raises 4 x 12 3x12 13lbs, 1x12 15lbs PR
Face Pulls 4x15 2x15 5, 2x15 6 PR
Seated Curl 4 x 12 - 4x12 22lbs
Alternate Curls 4x8 - 1x8 22lbs, 3x8 26lbs PR
EZ bar preacher curl 3x12 - 2x12 52lbs 1x12 62lbs PR
26/09/13
Bench Press 6 x 12/12/10/10/8/6 - 2x12 88lbs, 1x10 88lbs, 1x10 101lbs, 1x8 115lbs, 1x6 128lbs PR
Cable Incline Fly 4x15 - 2x15 1, 2x15 2
Cable Standing Fly 4x12 2 seconds hold - 2/2/3/3
Dumbbell Incline Bench Press 4x10 - 4x10 35lbs PR
Dips 3 x failure - 8/8/10 PR
EZ Bar Lying Triceps Extension 12/10/8/6 12 40lbs, 10/8/6 48lbs PR
Triceps Rope Pushdown - 3x15 2x15 2, 1x15 3 PR
Weighted Crunches - 4x20 - 4x20 44lbs PR
Hanging Leg Raises 4x20 - 3x20 bw, 1x20 5lbs PR
Cardio - elliptical 30 minutes
28/09/13
Morning
Fasted Cardio - elliptical 40 minutes
Night
Deadlift 6 x 12/12/10/10/8/6 - 2x12 135lbs, 2x10 155lbs, 1x8 176lbs, , 1x6 198lbs
Dumbbell Bent-over Row - 4x12 - 1x12 40lbs, 1x12 44lbs, 2x12 48bs PR
Lat pulldown - 4x12 3x12 8, 1x12 9 good control, kept tension.
T-bar Row 4x10 - 1x10 44lbs, 1x10 66lbs, 2x10 88lbs PR
Shrugs 4x15 2x15 135lbs, 2x15 154lbs PR
Back Extension 4x15 - gym closed wasn’t able to make in time.
30/09/13
Front Squat - 6 x 12/12/10/10/8/6 - 2x12 66lbs, 2x10 83lbs, 1x8 92lbs, 1x6 97lbs PR
Leg Extension 4x15 2secs holds, ramped up 1x15 52lbs, 2x15 75lbs, 1x15 88lbs
Leg press 4x20 - 1x20 176lbs, 2x20 198lbs, 1x20 242lbs PR
Lever Seated Hip Adduction 4x15 - ramped up 10/11/12/12 PR
Lying Leg curls 4x15 - 1x15 5, 3x15 6 PR
gym was closing could only squeeze half-workout.
02/10/13
Military Press 4 x 12/12/10/8 - 1x12 44lbs, 1x12 58lbs, 1x10 58lbs, 1x8 74lbs PR
Arnold press 4 x 15 - ramped up 2x13lbs, 2x15lbs
Lateral Raises 4 x 12 3x12 13lbs, 1x12 15lbs felt something nagging after the military press, the right shoulder again, maybe i should check it out.
Face Pulls 4x15 2x15 5, 1x15 6, 1x15 7 PR
Barbell Seated Curl 4 x 12 - 4x12 - 1x12 40lbs, 1x12 53lbs, 2x12 62lbs talked to my coach it was indeed the barbell seated curl not dumbbell, it is a short range of motion.
Alternate Curls 4x8 - 1x8 22lbs, 2x8 26lbs, 1x8 31lbs PR
EZ bar preacher curl 3x12 - 1x12 52lbs 2x12 62lbs PR
03/10/13
Bench Press 6 x 12/12/10/10/8/6 - 2x12 88lbs, 1x10 101lbs, 1x10 110lbs, 1x8 115lbs, 1x6 128lbs PR
Cable Incline Fly 4x15 - 2x15 1, 2x15 2
Cable Standing Fly 4x12 2 seconds hold - 1x12 2, 3x12 3 PR
Dumbbell Incline Bench Press 4x10 - 4x10 35lbs
Dips 3 x failure - 10/10/9 PR
EZ Bar Lying Triceps Extension 12/10/8/6 12 40lbs, 10/8/6 48lbs
Triceps Rope Pushdown - 3x15 2x15 2, 1x15 3
Cardio - elliptical 30 minutes
04/10/13
Deadlift 6 x 12/12/10/10/8/6 - 2x12 135lbs, 1x10 155lbs, 1x10, 176lbs, 1x8 176lbs, , 1x6 202lbs PR
Dumbbell Bent-over Row - 4x12 - 1x12 40lbs, 1x12 44lbs, 1x12 48bs, 1x12 52lbs PR
Lat pulldown - 4x12 2x12 8, 2x12 9 PR
T-bar Row 4x10 - 1x10 44lbs, 1x10 66lbs, 2x10 88lbs changed grips to a true t-bar row, in my gym we do not have access to that type of equipment so it’s necessary a bit of criativity to build it, i’ll get a pic next training session.
Shrugs 4x15 1x15 135lbs, 1x15 145lbs, 2x15 154lbs PR
Back Extension 4x15 - 4x15
05/10/13
Cardio - Elliptical 40 minutes
06/10/13
Military Press 4 x 12/12/10/8 - 2x12 58lbs, 1x10 66lbs, 1x8 74lbs PR
Arnold press 4 x 15 - ramped up 2x13lbs, 2x15lbs
Lateral Raises 4 x 12 3x12 13lbs, 1x12 15lbs
Face Pulls 4x15 1x15 5, 2x15 6, 1x15 7 PR
Barbell Seated Curl 4 x 12 - 4x12 - 1x12 40lbs, 1x12 53lbs, 1x12 62lbs, 1x12 66lbs PR
Alternate Curls 4x8 - 1x8 22lbs, 2x8 26lbs, 1x8 31lbs
EZ bar preacher curl 3x12 - 1x12 53lbs, 1x12 62lbs, 1x12 66lbs PR
Cardio - Elliptical 15 minutes
07/10/13
Cardio - Elliptical 40 minutes
08/10/13
Front Squat - 6 x 12/12/10/10/8/6 - 1x12 66lbs, 1x12 84lbs, 2x10 88lbs, 1x8 92lbs, 1x6 105lbs PR
Leg Extension 4x15 2secs holds - 3x15 75lbs, 1x15 88lbs PR
Leg press 4x20 - 1x20 176lbs, 2x20 198lbs, 1x20 242lbs PR
Lunges - 3 x failure - 10/10/11 PR
Lever Seated Hip Adduction 4x15 - 11/12/12/13 PR
Lying Leg curls 4x15 - 1x15 5, 2x15 6, 1x15 7 PR
Stiff Leg deadlift 3 x 15 - 2x15 66lbs, 1x15 110lbs
Lever 45 Calf Press 4 x 20 - 1x20 143lbs, 1x20 176lbs, 1x20 198lbs, 1x20 220lbs PR
Seated Calf Raises 4 x 15 - 2x15 14, 1x15 15, 1x15 16 PR
eating BIG, i’ll probably never have a problem with it =)
09/10/13
Cardio - Elliptical 40 minutes
12/10/13
Morning
Cardio - Elliptical 30 minutes
Night
Pullover 3x15 - 1x15 26lbs, 1x15 31lbs, 1x15 35lbs
Dumbbell Bent-over Row - 3x12 - 44lbs, 1x12 48bs, 1x12 52lbs feeling my biceps(tendonitis?) flare on the last reps.
Seated Machine Row 1x20 3x12 last set dropset - 1x20 3, 1x12 5, 2x12 4
Deadlift 4 x 8/6/4/2 - 1x8 176lbs, 1x6 202lbs, 1x4 220lbs, 1x2 242lbs smooth.
T-bar Row 4x10 - 2x10 66lbs, 1x10 88lbs, 1x10 99lbs PR
Lat pulldown - 4x12 3x12 8 my shoulder popped on the last set, reduced load from 9 to 8, damn instability.
Shrugs 4x15 1x15 135lbs, 1x15 145lbs, 2x15 154lbs pulled something on the last sets but was able to make it through. damn right on the new training =p
13/10/13
Morning
Cardio - walking 80 minutes
Night
HIIT - sprints
15/10/13
Cable Incline Fly 1x20 3x12 last drop set - 1x20 1, 1x12 1, 2x12 2
DB Fly 1x20 3x12 last set drop set - 1x20 22lbs, 3x12 26lbs
Bench Press 4x8 - 1x10 99lbs, 2x8 110lbs, 1x9 110lbs
Dumbbell Incline Bench Press 4x10 - 1x10 35lbs, 3x10 31lbs
Cable Standing Fly 3x6/20 - 3x6(20) 5(2)
Barbell Seated Curl 1x20 3x12 last set drop set - 1x20 40lbs, 1x12 53lbs, 1x12 62lbs, 1x12 66lbs PR
DB Concentration Curl 4x12 - 1x12 18lbs, 3x12 22lbs
Cable Supine Curl 3x12 - 1x12 3, 1x12 4, 1x12 6